4th of July Workout Challenge

Get ready for some 4th of July fun! 🇺🇸

It’s time for the Betty Rocker Independence DayRed, Workout, and Blue Challenge!

⭐Red:

CHALLENGE PART 1: Eat a RED FOOD!

Here’s why: red fruits and vegetables get their hue and nutrition boost from lycopene and anthocyanin.

Lycopene is an antioxidant that has been shown to reduce heart disease risk, protect the eyes, fight infections, and protect against damage from tobacco smoke, while anthocyanins are believed to protect the liver, improve eyesight, and reduce blood pressure and inflammation.

Deeper colors, like the dark hue of beets, usually means that the vegetable is richer in these phytonutrients including antioxidants, vitamins, and minerals. These nutrients have been shown to help prevent cancer, fight chronic illnesses, and strengthen the immune system.

⭐Workout:

CHALLENGE PART 2: Rock out today’s brand new 10-minute full body circuit below!

You don’t need a lot of time or a lot of space to shred your body head to toe. Use just your bodyweight, or try using light weights or water bottles for added resistance.

⭐Blue:

CHALLENGE PART 3: Speaking of water bottles, your blue challenge is to drink at least 64 oz of water today!

It’s easy to get dehydrated if you’re out in the sun for extended periods of time, especially if there are cocktails involved. Staying hydrated is crucial to staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles.

I have a couple of great tools I use to make sure there’s always a clean drinking water option with me. At home, the AquaTru water filtration system removes the impurities from the tap water right on my kitchen counter – so easy! When I’m on the go, my CamelBak Groove water bottle helps in the same way, filtering tap water to taste great no matter where I am.

Jump your feet back to tall plank. Maintain a strong plank, no arched back, belly button in and up.

Jump your feet back into your hands, load the weight in your heels and jump up!

Mod: Come down to your elevated box or surface and do a body squat instead of the jump.

Move 3: Step Out Squat to Curl (0:45)

Grab your weights, hold them at your side, shoulders back and step out to a wide squat.

For bicep curls: Engage between the shoulders slightly to hold the shoulders in the correct neutral position (so they're not rounded forward). Raise and lower the weights, bringing the palms to face your shoulders as you lift.

Step back to your starting position with control and repeat on the opposite leg.

Mod: Take out the weights and bicep curl and just focus on the step out squat.

Lay on your back, and engage your lower back with the mat. Extend your arms and legs out straight.

Use your lower abdominal strength to lift you up into a V-shape, reaching your hands to meet your feet. As you come back down, re-engage your lower back with the mat.

Mod: Knee Ups are an awesome variation to use if you're building strength or need a break. Bend your knees as you lift up to take the full weight of your legs out of the move and allow you to get stronger.

Move 6: Cross Cross Jump Squat (0:30)

Stand with feet slightly wider than hip distance apart.

Engage your core and shoot your booty back behind you as though you were going to sit on a chair - keeping the weight in your heels and chest up.

Drive your heels down to power up to jump, landing lightly on your feet.

As you land, drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee. Repeat on the other leg, then back to the squat.

Mod: Take the jump out to lessen the impact, instead performing a body squat with good form. Only squat as deeply as you can comfortably go without bending forward at the waist.

Be sure to comment below to let me know when you complete this Challenge - and have a fabulous 4th!

It's not too late to join the July Beach Body Members-only Challenge happening right now in the Rock Your Life Community! Get exclusive live weekly workout calls with me, a 30-Day Challenge calendar to follow, plus nutrition tips, coaching support, and fellow Rockstar accountability! See you there!